Strength Development:

Thrusters

 

10 Minute EMOM

 

3 Thrusters/Minute

Stimulus:

·  Build to a working weight.

·  Engaged core, drive with legs

 

WOD

 

12 Minute AMRAP

 

·    12 Air Squats

·    10 Push-Ups

·    8 Floor Wipers (RX 60/40 Kg)

·    6 Knee-Raises OR Knees-to-Elbows

·    4 Single DB Box Step-Ups (RX 24”/20”)

Stimulus:

·    Unbroken sets

·    Building short recovery time between sets